Low Fodmap Ketchup Recipe (2024)

FAQs

What ketchup is low FODMAP? ›

FODY tomato ketchup (475 g). This popular brand is available internationally and is certified low FODMAP by Monash University.

Heinz Simply Tomato Ketchup. This product has 1 ingredient that is high FODMAP and 3 ingredients that may be high FODMAP.

Too much fructose in your diet can worsen IBS symptoms. And that includes the high-fructose corn syrup found in a myriad of products, such as soda, ketchup and barbecue sauces, and many packaged foods. Some heavy hitters in the fructose department include pears, apples, and watermelon.

You can enjoy ½ of a small common tomato while on the low FODMAP diet (1). Avoid larger serves until you are ready to test your tolerance to fructose. Canned tomatoes can be a bit sneaky, as they become high FODMAP if you go over the recommended serve! The low FODMAP serve is 100g (½ cup) (1).

J Hughes and Heinz have versions with no HFCS and no added sugar but do have Sucralose which has been tested and shown to reduce beneficial gut bacterial biome by up to 50% if that's acceptable to you.

Hunt's 100% Natural Tomato Ketchup

Another all-natural option, this ketchup is made with cane sugar and doesn't contain corn syrup or high fructose corn syrup. "Hunts 100% Natural Ketchup [is a] variety that I would recommend to use in moderation," says Trista Best, Registered Dietitian at Balance One Supplements.

At larger serving sizes the ketchups contained high levels of oligosaccharides, specifically fructans (1). This means large serving sizes of tomato ketchup should be avoided during the elimination phase. However, a small low FODMAP serve of ketchup should be well tolerated by many individuals (1).

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Avoid – High-FODMAP items on McDonald's menu include: sodas and many other drinks as they are made with high fructose corn syrup (a FODMAP), wheat buns, ketchup (contains High Fructose Corn Syrup -stick to 1 sachet), onions, french fries (contain high amounts of wheat), McChicken® (patty contains bleached wheat flour, ...

Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.

Is Bacon high FODMAP? ›

Bacon is low FODMAP. However, this does not apply for all products as some have added high FODMAP ingredients, such as onion and garlic powder and celery juice. Sometimes high FODMAP ingredients can hide under the term 'natural flavorings'. As bacon is usually high in fat, opt for products with lower fat content.

Honey is low FODMAP in very small quantities. According to the Monash University FODMAP app, 1 tsp or 7 grams of honey is low FODMAP. From 14 grams or 1/2 tbsp, your serving of honey contains an average amount of fructose and at 28 grams (1 tbsp) or more your serving of honey contains a large amount of fructose.

Zucchini (Marrow)

According to Monash University's FODMAP food experts, a single 65g serving of zucchini is low in FODMAPs, and should be fine for people with a range of IBS sensitivities.

Examples of low FODMAP vegetables include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, tomatoes, zucchini, broccoli, and more. To see a larger list of low FODMAP vegetables, download the Low FODMAP Diet and Food List PDF.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Yes! Despite trigger ingredients, this product has either tested low FODMAP in a lab or been approved by our clinical team.

Ingredients: Organic tomato puree (210g tomatoes for 100g ketchup), water, organic glucose syrup, organic vinegar, salt, organic lemon juice concentrate, organic spice mixture. Suitable for a low-fructose and low FODMAP diet: Fructose <3.0%, Sucrose <0.5%, Glucose 23%.

This product may or may not be low FODMAP as it lists 3 ingredients that could be moderate or high FODMAP depending on source or serving size.

According to the Monash University app, one packet, or 13 grams of ketchup with onion or garlic, sweetened with sucrose, or table sugar or high fructose corn syrup is considered low FODMAP. Any more than this serving contains higher levels of fructans that could trigger digestive symptoms in some.